Warm-up
Couch Stretch, 5min./side
-then-
Steady Through:
20 Banded Good Mornings
30 Empty Bar Thrusters
20 Burpee Pull-ups
Strength
Back Squat 3×3 @92.5%+
MetCon
3 Rounds For Time:
15 Handstand Push-ups
21 DB Snatch, 55/35lbs
500m Row
SCALING
-sub DB strict press for HSPU's
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 4 Rounds For Time:
500/400m Row
10 Bar Facing Burpees
3min. Rest
B. 5 Rounds:
10 Toes to Bar
-right into-
Max L-sit Hang from bar
C. DB Bench 4x10 - AHAP
CF LITE
Warm-up
Same as class
Strength
3 Sets:
6-8 KB Deadlifts
8 DB Z-Press
45sec. Push-up Hold
MetCon
Advanced
3 Rounds For Time:
21 HR Push-ups
21 DB Snatch
400m Run
Intermediate
5 Rounds For Time:
10 HR Push-ups
10 DB Snatch
200m Run
